9th Grade Assessment

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8. Carmen, after years of a sedentary lifestyle, wants to start an exercise program. Which of the following routines represents the safest form of exercise that Carmen should carry out at the start of her program? A. Vigorous aerobic dance three times a week B. Brisk walking for thirty minutes every other day C. Running three to five miles every other day D. Swimming for one hour five times a week 9. Which of the following stretching programs would best maintain or improve the overall flexibility of a student? A. Fifty to sixty minutes, once a week B. Twenty to thirty minutes, once a week C. Five to ten minutes, three days a week D.Fifteen to thirty minutes, daily 10. Maria takes a push-up test to measure her upper body muscular endurance. Which of the following explanations describes why it is important for Maria to follow the exact directions or protocol when performing a push-up test? A. So that Maria will receive a true measurement of her ability. B. So that Maria will receive the highest score possible. C. So that Maria will improve her aerobic capacity. D. D. So that Maria will improve her flexibility. 11. Which of the following groups of leisure activities best promotes cardiorespiratory fitness? A. Bowling, darts, fishing B. Woodworking, pottery, sewing C. Archery, knitting, photography D. Hiking, canoeing, in-line skating 12. Fernando knows that there is a process that must be followed when setting fitness goals. Which of the following factors is least important for Fernando to consider when he set his fitness goals? A. His goals must be specific. B. His progress must be measurable. C. His plan must include specific action steps. D. His goals must be the same as his partner. 13. Which of the following long-term benefits may result from including resistance training or weight-bearing aerobic activities in a fitness plan? A. Aerobic capacity will be increased. B. Osteoporosis will be prevented. C. Diabetes will be prevented. D. Flexibility will be increased.
14. Andre wants to set fitness goals for himself. Which of the following pieces of information is essential for Andre to know before he can set personal fitness goals? A. His past level of fitness B. His current level of fitness C. The fitness level of his friends D. The fitness level of the parents Match each performance event to its health-related fitness component. _____ 15. Aerobic Capacity A. Flexibility _____ 16. Push up test B. Muscular Strength _____ 17. Curl up test C. Muscular Endurance _____ 18. Sit and Reach D. Body Composition _____ 19. Body Mass Index E. Cardiovascular Fitness Next to each muscle, write the letter or letters corresponding to the exercise or exercises that strengthen that muscle. An exercise can be used in more than one answer. Muscle Exercise 1. Biceps ____ A. Dumbell Rows 2. Triceps____ B. Upright Rows 3. Deltoid____ C. Squats 4. Trapezius____ D. Biceps Curls 5. Quadriceps____ E. Leg Press 6. Hamstrings____ F. Triceps Kickback 7. Gluteus Maximus____ G. Crunches 8. Pectoralis Major____ H. Shoulder Press 9. Rhomboid____ I. Shoulder Fly 10. Latissimus Dorsi____ J. Triceps Pulldown 11. Abdominals______ K. Push Ups L. Back Extensions
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9th Grade Assessment

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